Same movement as the Instep except the leg you are stretching is elevated on a bench or box. If you don’t have a high enough bench you can drop to your knees and do it on a chair.
SSD
Dumbbell Twist
Prop forearm up on box or bench, grasp a dumbbell in one hand and twist your wrist around like your turning a door knob. Repeat with opposite hand.
Sandbag Curtis P
Starting from the hang position. Hang squat clean Lunge each side (right & left) Push press That’s 1 rep